Bladder Habits To Be Aware of While at Home

Everyone’s schedules have drastically changed in the past few weeks. With all the dramatic changes, and high anxiety, you might not have noticed the subtle changes that are happening to your bladder. Being more aware of these habits, can drastically improve the function of your bladder and your quality of sleep. 

Your bladder is one part of a finely tuned system that helps blood pressure, supports the immune system and regulates waste. It is autonomic, meaning it can work without help. However our schedules, diet and even breathing patterns can start to turn this well regulated organ into a pesky constant companion.  Here are three things to look out for as we start to adjust to our new normal in home life and working from home.

For more on the physiology of the bladder click here:

Three Habits For a Healthy Bladder While You Work From Home

1. Hydration

Our body needs a specific amount of hydrating fluids to function. That number changes depending on weight, activity level, and diet. Every cellular transaction needs water. Most of you have worked out an efficient hydration schedule during the work day. But now, suddenly switching to working from home can impact this negatively or positively.

When you are dehydrated, your urine will become more concentrated and actually irritate the bladder, making it want to empty more often. Starting an aggressive hydration schedule, will make you feel like you are going to the bathroom more frequently. But that is okay. Frequency is not the same as urgency, although they can happen congruently. Urgency is the sensation that you have to go to the bathroom and frequency is when mechanically the bladder has to empty faster than the normal (about 2-4 hours). An example of frequency occurs during pregnancy. When pregnant, the bladder is physically being prevented from expanding so it has to empty more often. Other causes of frequency can be caused by diet, fluid loading, and medication. Our body can only absorb so much fluids at once, afterwards the rest will be expelled. Drinking steadily throughout the day will keep you hydrated and keep your bladder less stressed.

2. Just Because

In past blogs, we’ve talked about going “just in case”. Working from home you may be going “just because”.  During our work days, we have a physical, social, and scheduled distance from the bathroom. Your new environment will have you paying more attention to the first signal from your bladder. Going at this point will eventually make the bladder sensations stronger and quicker. This eventually will lead to bladder urgency. Urgency is the sensation of having to go to the bathroom. Our bladder is in constant communication with our brain letting us know how full it is. Going before the bladder is optimally full, will lead your brain to believe the bladder needs to empty quicker. So, don’t go “just because”.  Go when you feel the bladder is full.

3. Activity Level

With the gyms and clubs closed, you may find it difficult keeping up your activity level. We all know that being active has great benefits for the immune system, bone and heart health, but did you know that being active helps your urinary system? Decreasing your activity level can negatively affect the urinary system. Studies show men who are less active during the day, will wake up during the night to urinate, a condition called nocturia. Prolonged sitting can make you more prone to lower urinary tract infections and cause lymph back-up. Luckily walking outside is still permitted to help keep you moving. You can also schedule a telehealth Pilates session with our qualified pilates instructors to keep your activity level up during this crisis. 

In Summary:

  1. Hydrating enough and steadily will keep your bladder healthy and stress free.
  2. An adequate space of time for a hydrated bladder is 2-4 hours between voiding and 0-1 times at night.
  3. Frequency is the amount of times you urinate, urgency is the sensation of having to go.
  4. Activity will help the circulatory, lymph and digestive system move, which in turn will help fill the bladder.

Bladder health is something everyone can work on at home. Talking to a Pelvic Health Physical Therapist via Telehealth session or in the office can help point you in the right direction. With everything going on right now, we want our body to be working optimally and in good harmony. To schedule an appointment, call 770-500-3848. To learn more, visit and to email Dr. Drake, email her at

Dr. Anisha Drake is a Board Certified Women’s Health Specialist  at One on One Physical Therapy. She treats pelvic pain, post-prostectomies, urinary/fecal incontinence, constipation/ IBS, pelvic congestion, Interstitial Cysitis, diastasis rectus abdominis  and endometriosis as well as overactive bladder. Anisha received her Doctor of Physical Therapy from University of Saint Augustine in 2009.